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The best exercises for chest

After having studied the best exercises for arms, in our head, we began to ask ourselves which are the best exercises for the different muscle groups of our body. Do we do the selection of our exercises well? Virtually any exercise performed with the correct technique will help us increase our strength and our muscle, however, there is scientific evidence that some are more effective than others to gain certain qualities.
We will try the best exercises for the chest, that is, those that activate in a more powerful way the three parts of the chest: superior, middle and inferior. Does this mean that others are disposable? Of course not! There are exercises that even work less the chest, importantly other muscles of the body. So, I will also add “the most complete breast exercises.”

Pectoralis major anatomy

The pectoralis major is divided into three parts according to its origin: clavicle, sternum and costal. In the world of strength training and strength training are commonly known as upper pectoral (clavicular), pectoral middle (sternal) and lower pectoral (costal). Each of them having a primordial function that will give us the guidelines to correctly train that part of the chest.

  • Pectoral superior or clavicular: it collaborates in the flexion of the shoulder (arms directed upwards).
  • Pectoral median or sternal: it collaborates in the internal rotation of the arm.
  • Lower or chest pectoral: collaborates in the extension of the shoulder (arms directed downwards).

Aesthetically, the most prominent is surely the clavicular portion, since it elevates the chest and is the most visual portion (even with clothing) of the chest.

Like the previous article on the best exercises for arms, we will base the data here provided in the studies of Bret Contreras. They used specific measuring devices that allow measuring the EMG, the electrical activity that a muscle receives when performing a certain exercise. That is, the greater the EMG, the greater the stimulus received by the muscle.

Better exercises for the upper pectoral

  • Pulley crossings, average height. In the same study, the pulley crossings with high and low heights were considered; when working the upper chest, the average height was the best. However to work the middle pectoral and the lower pectoral the best was the high pulley.
  • Flexions with an elastic band. The flexions work very well the three portions of the chest and, by adding an elastic band as resistance to movement, a very important activation is achieved.
  • Press with bands JC. It is the first exercise of the video, although the activation is very important, it is not easy to have the material and space necessary to practice this exercise.
  • Press bench inclined with dumbbells.
  • Press guillotine (minute 5:23 of the video). Carried to fame by Vince Gironde, the traditional bench press becomes an isolation exercise for the pectoral. The feet are on the bench, the back without arching and the bar directed to the neck. The “bodybuilder’s press” is a variant of this exercise, where the bar is directed to the chest.

Best exercises for the middle pectoral

  • Press bench with dumbbells.
  • Press on the ground. Never perform this exercise if you do not have large discs if you do not have them done with dumbbells. In addition, this exercise is really useful to raise brands in the bench press and is very used by powerlifters.
  • Press guillotine (minute 5:23 of the video). Carried to fame by Vince Gironde, the traditional bench press becomes an isolation exercise for the pectoral. The feet are on the bench, the back without arching and the bar directed to the neck. The “bodybuilder’s press” is a variant of this exercise, where the bar is directed to the chest.
  • Dumbbell openings.

Better exercises for the lower pectoral

  • Funds in parallel with ballast.
  • Flexions gripped to pulley.
  • Press guillotine (minute 5:23 of the video). Carried to fame by Vince Gironde, the traditional bench press becomes an isolation exercise for the pectoral. The feet are on the bench, the back without arching and the bar directed to the neck. The “bodybuilder’s press” is a variant of this exercise, where the bar is directed to the chest.
  • Dumbbell openings.
  • (Added) Press banking declined. I really do not understand why Bret Contreras did not include this exercise in his study, it is one of the most effective when developing the lower pectoral.

More complete exercises for the chest

  • Guillotine Press (explained above). Get a really impressive stimulus in the chest thanks to the isolation to which he submits.
  • Bench press. For its versatility according to the separation of hands in the grip and its more than remarkable stimulus in shoulders and triceps.
  • Funds in parallel. Because of its enormous impact on the triceps and the lower portion of the chest.

Written by Razia Begum

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